I Just Want to Get Big...FAST!
By Lester Maurice

This is the battle cry heard around gyms all the time. Some people
just starting out are skinny or feel undersized for their height.
Others are tired of training for definition or doing aerobics and
want to add mass and power that they haven't necessarily
experienced before. There is always a fascination to see just how
big you can get for your size. There's really nothing wrong with
this goal as long as you do it intelligently. You have to cycle
this type of intense lifting with periods of lighter training
and you have to develop the whole body so as not to throw yourself
way out of proportion by having only a huge chest or gigantic
thighs with nothing else that matches.

Everyone has been told that the basic compounds lifts are the best
and I have to re-tell you that same song. Grimek, Reeves, Scott and
Arnold first put on their massive thickness by focusing on the
powerlifting exercises exclusively for some time. Its not a
coincidence that Mr. Heavy Duty Mentzer also had this phase in
his life.

The flat bench, parallel squat and deadlift will be the main focus
of this cycle. If you can't do these, then you can replace them
with some alternate movements using machines or dumbbells but you
will be losing some of the intended growth hormone effect.

This is a five-week routine that can be performed once every
nine-weeks. In other words, after you've completed it, do your
basic bodybuilding routine for four weeks before cycling on
again. Use the routine two days each week (eg. Tuesday and
Friday or Monday and Thursday). You will never use the program
more than two days throughout the five week cycle. Trust us,
it won't be necessary. Good luck!

Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps

Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps

Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps

Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps

Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps

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Neck Workout

Your neck is a very important area to exercise. Your neck muscles
should be strong to prevent injury as any injury to this part
of your body can lead to all kinds of problems. The size of
the neck and surrounding muscles is also important in the sport
of bodybuilding, in fact for most bodybuilders the neck is their
most under emphasized body part.

Neck Training

Exercises For Neck Muscles

Most neck training exercises can be performed using manual
resistance (added pressure from yourself or your training
partner) or with reasonably light weights.

How To Build Neck Muscle With Home Workout

Manual Resistance Exercises

Warning: Manual resistance can still cause injuries if done
haphazardly. Manual resistance should be used on all four
sides of the neck, this will help develop all of the
neck muscles.

Place hands, or have training partner place hands, against
the front, sides and back of the neck and apply pressure.

Resist this pressure with the neck. This exercise can also
be done with a towel for added pressure (pulling as opposed
to pushing). Maintain the resistance for at least 15 seconds
and increase this time each session.

Neck Training Program With Weights

1. Weighted head tilting.

Lie on a bench with your head off the edge. Place a plate on
the top of the head over a soft towel for padding.
Holding the plate in place with your hands, bend at
your neck forward and back, using your neck to perform the
exercise. Your hands are only used to hold the plate
on your head securely. Do all four sides for 2-3 sets 10-12
reps.

2. Barbell or Dumbbell Shrugs.

Hold a barbell or a pair of dumbbells palms inward at arms'
length at the sides, lower your arms as far as possible,
then shrug the shoulders up as far up as possible.
Complete 2 to 3 sets of 8-12 reps.

3. Upright Rowing.

Grasp a barbell with a fairly close grip, raise the bar to
chin height. Keep your elbows above bar level at all times.
Do 2-3 sets of 8-12 reps.

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Jim Carrey criicizes anti-depressants, says "in many ways" he agrees with Cruise

Comedian, Jim Carrey, was on Prozac for some time. Now he's off, says vitamins have handled his depression.

Jim Carrey: Anti-Depressants Don't 'Get to the Problem'
The Yes Man star, who says he's "happier than ever," credits vitamins with pulling him out of depression
Source: People.comFriday, Dec 19, 2008

Jim Carrey says he's the happiest he's ever been - and credits a positive outlook and vitamins with helping him find contentment.
"I believe that everything that happens to you is the greatest thing that could ever happen to you," the Yes Man star, 46, told Larry King on Monday.
"What if ... you fall down a manhole?" asked King.
"Everything. Mugged in an alleyway, being hit by a brick in the face. That's how the universe works," Carrey answered.
The actor, who is dating actress Jenny McCarthy, says he overcame depression without medication.
"You know at the risk of opening up the whole Tom Cruise Prozac argument ... I don't disagree in many ways," said the comic. "I think Prozac and things like that are very valuable to people for short periods of time. But I believe if you're on them for an extended period of time, you never get to the problem."
So what did help Carrey get out of his funk?
"I take supplements," he said. "Yes - well, it's not - well, it is vitamins."

Low Carbohydrate Diet Chicken Picatta Recipe

Following the Atkins low carb plan?

Here's a low carb, muscle building health and fitness recipe,
that's easy to make and tastes great!

1 lbs. boneless, skinless, white meat chicken - sliced thin for
scaloppini

2-4 cloves Garlic - pressed or minced fine

1 large Shallot - minced fine

1 cup defatted Chicken Stock

1/4 cup White Wine

Juice of 1 Lemon

Basil, Oregano, and Pepper to taste

Flour for dusting

1-2 tsp. Olive Oil

1 tablespoon Capers (optional)

Dust chicken pieces until well coated. Heat 1-tsp. oil on high
and lightly brown chicken on both sides. Do not over cook.
Remove and set aside. Lower heat to medium. Add
remaining oil and sauté garlic and shallot until translucent.
Add seasonings and Chicken. Turn up heat to high and
add wine. Boil off alcohol and add stock and lemon juice.
Reduce until slightly thickened. Add capers if desired and
serve.

For more great recipes chout the:Bodybuilding Cookbook

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Quick Mass Muscle Blast
By Bryan Kernan

I'm going to let you in on a little secret that can help you add
some relatively quick size to lagging body parts.

Let's use the calves for example since most people don't
really put that much effort into calf training. I understand...it's
painful. But a great set of calves can really make your
physique stand out. I admire a great set of calves much more
than a great set of arms. Everybody works hard on building
up their arms. Hardly anybody busts their butt building their
calves.

Here's what I want you to do:

For the next 4 weeks, work your calves at the END of your
workout twice a week with preferably 2 days of rest between
calf workouts. For example, work your calves on Mon. &
Thurs. or Tues. & Friday.

Like I said, calves will be the very last body part training
you do on those training days.

Do 5 sets of 6 to 8 reps of the Standing Calf Raise or
Donkey Calf Raise with as heavy a weight as you can
handle. Rest as long as you need between sets. The most
important thing is to recover enough to use heavy weight
for the required number of reps.

Try to use the same weight for each set. If your reps fall
below 6 due to fatigue then lower the weight or rest a little
longer between sets. Each week try to add at least 5
pounds for all 5 sets.

After your 5th set, rest about 2 minutes and reduce the
weight you've been using by about 50%. Do one last set
for at least 20 reps. If you can do more then keep going
until temporary muscular failure, but do at least 20 reps.
If you can't complete 20 reps then reduce the weight
again and without rest get your 20 reps.

Right before and after you do this workout take 10
Nitrobol http://www.trulyhuge.com/nitrobol.htm


The combination of the heavy weight/low rep training
with the final high rep set will have the muscle totally
engorged with blood. The Nitrobol will hit the
bloodstream and will be rushed to the area pumped
with blood. This will contribute to faster recovery which
means you will increase muscle size and strength faster!

Note: Bryan Kernan is the author of "Bodybuilding
Supplement Secrets Revealed!" This book contains
advanced supplment secrets and shows you how you
can gain up to 15 lbs. in the next 6 weeks by
discovering how to turn the supplements you buy at
your local health food store into super powerful
anabolic compounds!
http://www.trulyhuge.com/SupplementSecrets/

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Tips And Advice For Bodybuilders
by Bob Paris

1. Training with weights is much more than just swinging weights
around. In order to be successful and avoid injury, you must learn
to feel muscles being focused on.

2. Perfect exercise form is more important to your progress than
lifting the heaviest weight you can pick up.

3. The combination of weight training, aerobics, good nutrition and
motivational exercises is synergistic - the outcome from the
combination far exceeds the result that would be experienced if any
of the elements were left out.

4. Dietary supplements cannot make up for a poor diet. You must
first develop a clean, balanced eating strategy that suits your goals
and metabolism. Follow it diligently before even considering adding
supplementation.

5. If you break your workout or nutrition plan, you should get right back
on track. You shouldn't beat yourself up over it. Just pick up where
you left off and move on.

6. There are several different ways to grow stronger in your workouts.
Increasing the amount of weight used is only one.

7. All of your goals for a flawless body should be rooted in the reality of
your body structure and your ability to invest time and effort.

8. You've learned how to visualize your flawless body in action. That
vision is the drawing board on which you can sketch further images of
success.

9. "Just do it now" is a personal rallying cry that will get you to push
forward when you feel like doing anything else in the world rather
than training and eating clean.

10. Through perfecting your exercise form, you've learned the difference
between appropriate pain, such as the burn in the muscle, and injurious
pain.

11. Positive thinking can plant emotional success messages. The
process has begun to replace negative body images with high self-esteem.

12. You know now that you can do it. You have the ability to physically
control your body through exercise and nutrition.

13. Rest and recuperation are as essential to your gains as the exercise
itself.

14. Yo-yo, crash d iet ing never works.

15. You've learned to use positive failure as a guideline for when a set
is complete. You've used focus and concentration to give your fullest
power to each set.

(ref. Flawless, pp.151-152)

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The Get Big Workout

"The Pump: A commonly used bodybuilding term. 'The pump' occurs when
your muscles swell up beyond their normal size by a considerable
amount. Looking at yourself in the mirror, you will look bigger, and
likely show appear more vascular and defined as well as being more
confident in yourself. A good pump can be felt and noticed for a long
time after workout if done properly. Oxygen and nutrients will
continually to be brought into the area being exercised during intense
weight training activity. Blood is forced into the area being exercised
but not drawn out. This extra blood stays in there for some period,
causing it to swell and appear noticeably bigger."

Our new "Muscle Pumping" training and supplementation program is getting
amazing results with all that have tried it. These are the best results
in terms of fat free muscle gains, that we have ever witnessed in so
short a time.

Even the slowest of slow gainers are getting big on this program, and
they are getting ripped too, because they are gaining lean body mass!

And their strength gains were just as impressive, literally going
through the roof!

How does it all work? Well, let me fill you in.

The Training

First and most importantly there is the training program, this routine
is a serious program that will increase your strength by leaps and
bounds. And it will also give you size gains like you have never seen,
the pumps you will get will make you feel like your muscles are going
to burst.

The theory behind it being that to get the most out of your workout,
you have to stimulate both the slow and fast twitch muscle fibers in
your body. This routine will force your body to new growth by using
low and high reps - first you add weight each set and work down to a
heavy weight for 6 reps then finish off with a lighter weight for 20
reps. The idea is to use heavy weights to stimulate size and muscularity
while the sets of 20 reps create a huge pump and help build blood
vessels. Rest should only be about 60 seconds between sets, just
enough to change the weight.

This is an every other day split routine - Workout A first day, rest
day two, Workout B the third day, rest on day four, Workout A day five
and so on.

Workout A
Legs, Chest and Biceps

Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps

Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps

The Supplements

Supplement 1: Pumped Extreme - See http://www.trulyhuge.com/creatine.htm


Supplement 2: Nitrobol - See http://www.trulyhuge.com/nitrobol.htm

After a 2 weeks taking these supplements, and following the training routine,
your muscles will feel like they are going to explode, you'll be so pumped
after your workout that you'll have trouble moving and veins will be popping
out all over!

This program could change your life forever, we strongly urge you to seize
this chance to make your best gains ever over the next 8 weeks.

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My Best Workout For Size and Strength
By Matt Talbott

I am a 28 year old lifter who has spent the last 10
years trying everything from pure body shaping routines
to traditional strength related programs, including
extensive work with heavy, awkward objects for all-around
functional strength.

One of the best programs I've found for size and strength
is to train on Mondays, Wednesdays, and Fridays for 30 minutes
on 8 exercises:

1x10 (no gear or belt unless poor back requires support)

Full back squat

Bench press

Deadlift

Standing military press

Chin up

Parallel dip

Standing barbell curl

Lying barbell triceps extention

I stand 6 feet tall and weigh 250 lbs. solid with confident
size and strength. I want to add that the 20 rep squat
workouts are great for those who can maintain the
necessary motivation to follow through on the required
workouts.

(Milk, peanut-butter, and eggs are the best
foods to eat for ensuring faster recuperations and
pre-workout energy).

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GENERATION RX

Common Radius Films is a private documentary and media development company based in Vancouver, British Columbia. GENERATION RX marks the first film partnership between the company and international award-winning writer/producer/director Kevin P. Miller. This film explores how children have been caught in the middle of an unprecedented change in Western culture: that of drugging children with psychiatric medications earlier — and more often than ever before.

GENERATION RX has already garnered the support of some of the most respected names in Hollywood, including writer/director Paul Haggis, who won back-to-back Academy Awards for "Million Dollar Baby," and "Crash." GENERATION RX, Mr. Haggis said, "is a powerful and often chilling eye-opener. Weeks after viewing, the stories continue to haunt me."

GENERATION RX is scheduled for release in 2008.

Bicep Building Tips
By Justin Keyser

Here's something I've been experiencing phenomenal success with
in regard to bicep growth.

I am a believer that dumbbells offer the greatest benefit than
any other tool in the bodybuilding arsenal for enlarging and
strengthening the biceps. The reason being is that one of the
major functions of the biceps is rotation of the wrist; an
impossibility with a barbell. This is not to suggest that
barbell work is unnecessary, merely that in order to fully
activate the biceps and in particular the biceps bracchialis,
flexion of the wrist is absolutely needed.

I also have noted the most muscular growth occurs in the biceps
when a free-range movement is implemented. (As opposed to a
preacher bench type of restricted movement). This being stated,
I have devised a way of performing dumbbell curls in which I
regularly achieve a massive pump and ever-increasing strength
in each workout.

Sit on a bench designed for behind-the-neck presses which
preferably has an elevated foot support. Grasp a dumbbell in
one hand and with the other, grasp the barbell support bar.
Bracing with the support arm, lean slightly in the direction
of the working arm, making sure to keep the arm close to, but
not touching, the torso.

At a moderate tempo, forcefully curl the DB upward and outward,
with the pinky higher than the thumb. Keep the wrist relaxed
throughout the curl and squeeze the muscle with everything
you've got at the top.

Control the negative! This is perhaps the most important part.
It's the stress of eccentric portions of any movement that
contribute to the lion's share of growth. No swinging the
w eight around. The w eight you use is not as important as
the perceived stress the muscle receives.

After doing one arm switch to the other and repeat the
sequence. My suggestion is one relatively light set to
prepare the arms for the torture of the real work. By
"real work" I'm not talking about a marathon of sets-just
enough to stimulate the muscle. Do your warmup and immediately
perform a heavy set to failure-assisting with the bracing hand
at the point of being physically incapable of another clean
rep. Not just when discomfort sets in.

At the next workout, which should be a full week later, try
to increase either your rep count with the same w eight or
to increase poundages by 2 or 3 p ounds.

That's it for now. Stay tough!

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Do You Suffer Lower Back Soreness After Squats?
by John O'Neill, Australia

Squats are unquestionably a great way to train legs (and a
lot else), but a lot of people seem to suffer low back
soreness, even after warming up and using correct
technique. Personally, I used to have mild low back
soreness for days after doing heavy squats
(incidentally, by heavy I mean what is heavy to you). This
unfortunately means many people will avoid squats
altogether.

A few months ago I changed my entire routine, and now
no longer suffer any back soreness - in fact my lower
back has never felt better. The trick seems to be training
lower back directly after upper legs. My gut feeling is
that the Leg Curls are also useful though. The routine I
am using for my upper leg/lower back day is:

* Squats (2 sets x 10-12)
* Leg Extensions (2 sets x 10)
* Leg Curls (2 sets x 10)
* Hyperextensions (2 sets x 10-15)
* Seated Good Mornings (2 sets x 10-15)

By necessity I train at home alone so am limited in what
exercises I can choose. Just vary the routine I have given
above to fit it with your own circumstances and routine. I
also warmup/stretch before the workout, and do a bit of
stretching/warmdown afterwards, especially for lower
back.

In case you're wondering, I do the Hyperextensions off
the end of a standard bench press bench, gripping around
the bench with my legs and using a towel to help pad it for
my inner thighs. I hold a light weight across my chest to
help add resistance (currently only about 20lbs), and
would be wary about going too much heavier.

The Seated Good Mornings I do on a normal chair, but
they could also be done off the side or end of a bench.
Extend your upper body right down between your
spread legs, keeping back straight and head up. In
fact this is virtually a stretching movement, but again
I use a light weight held across my chest (currently
35lbs). Again I would be wary about trying to 'go heavy'
in this movement.

Just a word of warning. If you do now, or after trying
this routine, continue to suffer low back soreness from
squats or any other exercise, please get your technique
checked by someone that knows how it should be done.
It's not worth wrecking your back.

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Solve Your Underweight Problem This Weight Gain Workout Routine!
by Kiwi Guy

After seeing so many problem underweight people searching for
weight gains, I decided to put finger to key board and write this
article. The funny thing is its so basic and straight forward, yet
IT WORKS!

The plan is easy:
1 - write down the weights you currently use in the big exercises
for reps. ( As a little side issue ask yourself what weights were
you using 3 months ago? Starting to get the picture!)

2 - Ask yourself what weights you would have to be using to
notice an improvement in your physique. However be
realistic. Sure we all know that benching 200 pounds more
would make one heck of an improvement, but could you really
increase it by that much!?!?!? Maybe you could but if your
natural it would take at least 2 years and even then thats
very exceptional. The secret is to set realistic short term
goals. A good period of time is 12 weeks.

Work out only 3 times a week, i.e. Mon, Wed, Fri. You get
plenty of rest this way. Remember you GROW when you
REST.

Limit the exercises you do to ONLY the MAIN exercises.
You cant add 50 pounds to exercises like concentration
curls, laterals etc. Also limit the amount of work you do
for each exercise. Three to five sets TOTAL is, despite
the many who will disagree, enough. It could even
be TOO much. Tell me you people who disagree, how
much have you improved on your exercise weights
lately?

My Weight Gain Workout was as follows:

Monday
Bench Press 3 heavy 2 lighter sets
Milartary presses 2 heavy sets 1 pumping set
Dumbell Tricep two hand extensions 1 heavy and 1 light set

Wednesday
Bent over barbell row 4 medium to heavy sets 6 - 8 reps per set
Barbell curls 3 sets about 5 reps per set only

Friday
Squats - For these I lowered the reps to about 5 for 5 sets.
Stiff legged dead lift 3 sets (these were dropped at about week
8 of the cycle as squats took it all out of me)

And thats the routine. Some small points: I used a reverse
pyramid that Lee Labrada used, i.e. slowly increase the
weights to warm up, but keep the reps moderate so as not
to wear you out - its only the warm up remember! Then use
the max weight for 6 - 8 reps for one set. Decrease the
weight each set to keep the reps at around that range. This
is the safest most productive way to do sets I reckon.

Did I make progress? Yes I did. I only used protein powder
and I increased my repetitions in EVERY SINGLE set for
EVERY workout for 12 CONSECUTIVE weeks.

You'll also need to eat heaps, the training makes you do it.
I properly gained because for the first time I decided to
make a commitment and stuck to it. The routine is good
because its only 3 days a week, for about 1 hour so you
still have a life.

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Static Contraction Training

Static Contraction is done by holding a weight in a fixed position,
usually fully contracted, for an extended period of time. They are
typically done for 1 or 2 reps only and the weight should be held
for 15-25 seconds although the actual optimal time is still up for
debate.

Static Contraction is easier to do on certain exercises and more
difficult on others. For example, flies, leg extentions, and side
raises are great exercises to use statics on, but deadlifts or
squats would be more difficult. On the compund exercises you
would have to use substantially more weight than you use for
regular reps. Statics also work great on pulldowns.

There are a few ways I use them. First, you can do a set to
positive failure and once you cannot complete any more,
have someone help you get the weight to a fully contracted
position and hold it up as long as you can. Then lower it
under strict control until you have finished the rep.

You could also just pick a weight 20-40% heavier than your
normal weight for that exercise and either use a cheat rep or
have someone help you to get the weight in the fully
contracted position. Then hold it as long as you can and
lower it under control until the rep is completed. If you do
them alone and not after a set of positive reps, you may
want to so 2 static contractions instead if one.

This is a great technique to use to blast through plateaus,
but don't use it too often.

Mike Mentzer of Heavy Duty fame, once told a story of a guy who
was stuck at the same weight on his leg extensions for 2 complete
cycles. Mentzer then had him perform static contractions only for
2 or 3 workouts. When he went back to positive reps, his strength
had increased and he was able to break through his plateau.

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My Best Arm Workout Routine
By John Brown

Everybody loves big arms and the routines penned here should
help most, if not all of you, no matter what stage of development
you currently are at. So pay attention!

For the first six weeks I want you to do this:

Upper Arm Workout Program

Barbell Curls 4-6 sets of 6 repetitions.

Incline Dumbbell Curls 4-6 sets of 6 repetitions

I want you to go heavy on this but not at the expense of good
form. Try 2-3 times a week, depending on your stage of
development.

For the next six weeks you can do this super-setting with biceps
and triceps:

Barbell Curls 4-6 sets of 6 reps super-setted with

Lying Tricep Extentions 4-6 sets of 6 reps. And:

Incline Dumbbell Curls 4-6 sets of 6 reps super-setted
with:

Tricep Pressdowns 4-6 sets of 6 reps.


Then for the next six weeks superset each muscle group
separately to get a maximum pump. Here goes:

Barbell Curls 4-6 sets of 6-8 reps super-setted with

Incline Dumbbell Curls 4-6 sets of 6 -8 reps. And then:

Lying Tricep Extentions 4-6 sets of 6 -8 reps super-setted
with:

Tricep Pressdowns 4-6 sets of 6 -8 reps.

After completing 6 weeks of that agony your arms should feel
really swollen and full. So you can now go back to your regular
straight set routine as in the first six weeks, but this time pick
two new free weight exercises for arms.

Nothing fancy or complicated, just basic heavy training and
you'll get results beyond your wildest dreams. This is a time
proven formula that has brought success to many champions
in the past. It can do the same for you.

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Pre-Exhaustion - High Intensity Weight Training Technique
be Joe Socci

Pre-exhaustion is a technique that can be used every now and then to
shock a muscle and bring it to a greater level of failure than when
one reaches failure on a single exercise. This is an advanced
technique and requires high intensity levels in order to carry out
the second of the 2 exercises involved in the "super set".

The idea behind pre-exhaustion it is that certain exercises target a
specific muscle while working other secondary muscles involved in the
lift while certain exercises completely isolate the target muscle. For
example, bench presses work the chest primarily while the delts and
triceps are invloved, where as dumbell chest flys can be performed
such that the triceps and majority of the delts are removed.

As an example with with chest. start with a set of dumbbell flys or
pec deck to failure then immediately go to barbell or dumbbell bench
presses--flat or incline. You won't be able to use as much weight on
the pressing movement as normal, but you will shock your muscles
into growing.

When blasting biceps, start with hammer curls, which hits mainly the
brachialis part of the bicep. Hit failure and go right to barbell curls.
This will really shock the biceps.

Many think you must ALWAYS start with bench presses, heavy curls or
heavy tricep movement in order to grow.

What I have found from my experiences is that muscles respond to
INTENSITY! Hard intensity! Not necessarily the load applied--however
that is an important factor. And remember as intensity increases
volume should decrease.

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Mighty Shoulders
by Alan Palmieri

Well developed delts are one of those body parts that attract admiring
glances whether you are in a swimming suit, a sport coat, or just a
shirt. If you haven't discovered it by now, they are also one of the
trickiest muscle groups in the body. You can be performing any direct
delt movement you can think of and when you come to the point you
feel you can't do even a single partial rep more, stop and rest for only
five seconds, that's right just five seconds, and start again. I bet you
can now do at least three more full reps. Like we call it down south,
the delts are playing "possum". The delts are notorious for claiming
they can't do anymore and making you think you have to quit because
they have gone as far as they can go.

It takes a lot of willpower and determination to blast the delts into a
growth pattern. They will convince you they have given their all when
in fact they have more to give. Don't let them get away with their little
trick. Over the years I have observed many trainers that simply
allowed the delts to control their workload. Try as they might, these
individuals were unable to move past the point necessary for
outstanding delt development. I was subjected to the delts trick
myself for several years, until I learned what they were doing. We
all know that basically pressing movements are generally used for
size and lateral movements are designed mainly for shape. I would
cycle my training so that once finished with pressing movements for
four to six weeks I would switch to lateral movements. Although this
produced noticeable changes in shape and definition, no real change
in size occurred.

Becoming extremely frustrated with the lack of my delt development I
embarked on a take no prisoner mentality. I did every movement you
can think of. I also tried every routine and program; once a week,
twice a week, three times a week, super-sets, tri-sets, heavy,
light, you name it. Well needless to say for about two years this also
failed to produce the results I was looking for. It was not until I
realized the "possum" aspect of my delts that I was able to develop a
method which brought them under my control instead of me under theirs.
I don't think their little game ever goes away, at least it never did for
me, but now I know what to do and how to handle it. If you are having
trouble adding size to your delts or, if you have discovered them
playing "possum" with you, take heart, you can beat them at their
own game.

I incorporate a number of movements in my delt training as well as
different methods. Once my delts become accustom to what I am
doing they start that "possum" crap and I let them have it. I make
them pay! It doesn't take long for them to repent and stop, for a
little while anyway. I won't go into all the different ways I do this
but I'll give you the scoop on my favorite one.

I personally like standing dumbbell presses for shoulder mass. I
will normally perform fours sets of eight reps, sometimes five sets
depending on my energy level and how much time I have.
Normally I use a pyramid up method, adding weight with each set
and reducing the reps. When my delts start their "possum"
game here's what I do. The next workout instead of pyramiding
up I will start with the heaviest dumbbells I can handle first and
pyramid down. Be sure you thoroughly warm-up because you will
be using the heavier weights first. As soon as the delts refuse to
budge, playing their little game again, I put the dumbbells down
and immediately pick up a pair that are five pounds heavier and
press them for as many reps as I can, which is usually for only
one rep and possibly a rep and a half. I then take a short rest
and continue the attack for my four or five sets employing the
same method I just outlined. Now my delts are not sure if they
are playing "possum" or if they have really had it and I'm not
sure either. All I know is that it produced results and allowed me
to lift heavier thus increasing the size of my shoulders.

When incorporating this shock routine into my workouts I would
work frontal delts on chest days and rear delts on back days
giving my full attention to side delts on a day all to
themselves. After about four to six weeks on this routine I
would go back to performing lateral raises or my normal
dumbbell or barbell presses. But I would have a noticeable
change in the delts and gained in both size and strength. About
six weeks later the ole delt "possum" trick will work back into
your workout so be prepared to shock 'em again.

Note: Alan Palmieri is the author of some great new bodybuilding
courses that give honest information for natural bodybuilders, for
full info go to: http://www.bodybuildingfanatic.com/ebooks.html

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Low-Carb Chili Recipe
by Vicki Palmer

Adapted from a high-carb recipe, this has become one of my
favorite, easy dishes to put together. Leftovers are great
and extra servings can be frozen for an easy breakfast or
lunch in the future.

3 lbs lean ground beef
2 cans of beans, your choice
1 28 oz can crushed tomatoes in puree
1 large green pepper, chopped
2 large onions, chopped
2-3 garlic cloves, minced
1/3 cup extra virgin olive oil

Spice Mix:
3 T chili powder
2 T cumin, ground
1 T coriander, ground
1 T dried oregano
1/4 tsp cayenne pepper
1 T unsweetened cocoa powder
5 tsp salt

Mix the seasonings together to make the spice mix. Heat about
half the olive oil in a large pot. Add the onions and peppers and
saute over medium heat for 7 minutes. Add the rest of the oil to
the pot, then stir in the spice mix and the garlic. Lower the heat a
little and stir for 2 minutes. Add the beans (with liquid) and
tomatoes. Bring to a boil. Crumble the beef into the mixture.
Cover and simmer for 30 minutes, stirring occasionally. Leave
lid off for last 15 minutes to thicken, if desired.

Makes 9 servings, each having 30 grams of protein and 12 grams of
carbohydrate.

Optional: For super low-carb chili, omit beans and replace with
1/2 cup of water.

For more great fitness and bodybulding recipes log onto:
http://www.trulyhuge.com/cookbook.htm


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Fat Facts

1) Fat is a high calorie food. There are 9 calories in each gram of
fat.

2) Fat contains more than twice the number of calories in protein
or carbohydrates.

3) From a weight loss/calories viewpoint, all fats are equally 'bad.'

4) Low-calorie diets are usually low in fat.

5) If you are trying to l ose w eight, it is best to reduce your
intake of high-fat, high-calorie foods like butter (80 percent fat),
mayo (75-80 percent fat) and oil (100 per cent fat.)

6) Fast food is generally high in fat and calories.

7) Fat-free foods are not necessarily low in calories. Many fat-free
sweet products are high in sugar and therefore high in calories.

8) From a health viewpoint, not all fats are equally 'bad'.
Monounsaturated fat may contain the same calories as saturated or
hydrogenated fat, but it offers clear health benefits. Even so, the
Food Pyramid Guidelines and official US Dietary guidelines recommend
that all fats should be eaten sparingly.

9) While there is no substitute for proper diet and exercise,
sometimes we are stuck with having to eat on the run and every
now and again we will cheat by eating some great tasting high fat
foods. For such "damage control" take Fat Absorber a product
that naturally blocks absorption of fat in the food you consume.
The blocking action reduces the number of calories available to
the body from the food eat.

For full details on Fat Absorber got to:http://www.trulyhuge.com/fat_absorber.htm

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Do's & Don'ts of Cardio:

Relax before and after every Cardio session.

When jumping rope, don't jump as high as you can just jump high
enough for the rope to pass under your feet.

When running, take short brakes every few meters, if you feel your
heart is way too jumpy and have troubles breathing stop and rest
for a few minutes, relax, have a drink of water and if you feel
fine continue.

Don't wear formal shoes, heels or similar shoes. Always wear tennis
shoes, sneakers or similar type of shoes.

Don't skip on a hard surface. You might hurt your tendons and
ligaments.

If you feel dehydrated drink water until you're satisfied, but not
too much. When jogging, walking or other similar activity always
take water with you.

Don't over train this is sort of bad for you, just do as much as
your body can take not over.

Clothes are important; they depend on whatever Cardio activity
you're doing. For example, don't wear jeans when running; wear a
t-shirt not a dress shirt for Gods sake! And remember that the
clothes you wear shouldn't be tight or you'll feel uncomfortable.

Equipment is also important; make sure you have the right
equipment. Don't take a soccer ball to a basketball game!

Try working out in the shade out of the sun, trust me you'll feel
much more comfortable and you ll be away from the harmful UV rays.

Wear sunglasses if doing an outdoor exercise, for some reason
you'll feel less hot with them on.

The most important thing, have motivation! Let it be a special
someone, a boyfriend or a girlfriend, the way you look, etc.
Doesn't matter, make sure you have one and you'll see that
you'll work harder for your goal!

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Fun Ways To Do Cardio

Ok, many people find exercise boring; this doesn't have to be
the case with you! There are many ways of keeping cardio fun,
here are some ideas:

Have a Training Partner! Have a friend exercise with you.

Walk/Run/Jog with your dog. Not only is it fun, but you get
to meet people too.

Play sports such as paintball or Airsoft. Not only does it
require many people to play but the thought of having a
paintball or a plastic BB hitting you in the head makes you
run pretty fast when being shot at! Best of all you can play
for hours and you won't notice how much you've run! And
believe me you run a lot!

Exercise with your favorite music! Any type of music will
work, it will keep your mind away from being tired and you'll
feel more energetic.

Watch TV while doing stationary exercises like stationary
bike if you're doing it at home.

And why just do the same exercise without adding a spark to
it? Invent a game with a cardio workout! Not only will it be
fun, but someone else will be there with you, your only limit
is your imagination!

Playing games such as basketball, paintball, football, tennis,
racquetball, water polo, etc. Are great fun, not only for you
but to your friends also, you won't feel like you're doing
exercise because your mind is set on it being a game when
you're actually burning hundreds of calories!

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A Look At Modern Diets
By Jake Fannin

Zone, Atkins, Slim Fast, Blood Typing, Metabolic, Glucose Revolution

There are quite a number of diets out there and it can be quite a feat to
figure out which one is best for you. I'll summarize each of these
diets and make a recommendation as to which I consider the best.

First let me say that there is a bit of a misconception concerning diets.
A lot of people consider that they don't need to concern themselves
with diets unless they want or need to lose weight. EVERYONE needs
to take a look a their diet. Your diet determines how your body will
operate and when you step out of the bounds concerning how your
body burns food you, to a lesser or greater degree, hamper your
progress.

Here's a quick look at these diets:

Zone: A sophisticated diet. This diet details how much food you
need based on your protein requirements and spreads meals
evenly throughout the day. It's philosophy is that most everyone
functions best when 40% of your calories come from
carbohydrates, 30% comes from protein and 30% from fat. It
focuses heavily on regulating insulin levels and hormones.

Atkins: This diet, especially in the beginning phase, is a high
fat, high protein diet. It's one of the first diets to step away from
the carbohydrate diet that the AMA has been recommending for
the last 15 years. It's not based on caloric restriction to lose
weight. Rather, it uses a state called ketosis. This is where
you limit carbs so much that your body is forced to break
down fat to get enough glucose (the sugar your brain needs
for fuel). You can burn off a lot of fat quickly with it.

Slim Fast: This diet is based on calorie counting. It's a high
carb diet that basically uses the old fashioned "starvation
technique" to lose weight.

Blood Typing: This diet recommends eating based on your
blood type. It theorizes that blood types developed due to
dietary changes that happened as man evolved. For
example: "O" should be meat eaters while "A" should be
vegetarians. This is because "O" (the first blood type) was
man's first blood type, when he ate meat mostly. While
"A" (the next evolved blood type) was the primary type of
man as he moved to an agricultural society and began to
eat more vegetables.

Metabolic Typing: This diet focuses eating according to
the diet of your particular heredity. For instance, the
American Eskimo eats nothing but meat and fat and has
very low rates of heart disease and are generally
healthy. The Mediterranean diet, however, is based on
eating more carbs and couldn't tolerate an Eskimos
diet. This diet, like the Zone, uses food as a 'drug' in
order to not only lose weight and get in shape but also
to cure chronic physical problems.

Glucose Revolution: This diet is based on the glycemic
index. This is an index that measures carbs based on
how quickly they are turned into glucose and raise
your insulin levels. It focuses on eating complex
carbs over simple ones but has a lot of the same
messages that the AMA recommends.

So which of these diets are best? Is it possible that
one diet can fit all? The answer is yes. A diet can work
for everyone if it is based on the fact that everyone is
different. There are three diets above that do this: the
Zone, Atkins, Metabolic Typing. Of these three I
recommend the Zone over all of them (also taking into
account some of the Metabolic Typing diet's
recommendations). It's based on genetics and
accounts for the differences of people. It is a diet that
is very precise and requires more on your part than
the others. What other diet has Olympic athletes
used to enhance performance and been shown by
studies at universities like Harvard to be the best in
reducing heart disease and diabetes? If you're not
ready for the type of commitment that it requires,
however, then I recommend Metabolic Typing next
followed by Atkins.

I recommend that you get one of these books
yourself and read all about the diet that interests
you the most. You need to get all the information
you can to follow a diet closely in order to get all
it's benefits.

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Low Calorie Recipe

Oven Baked Salmon Soup

5 (8 oz.) bottles of clam juice
3 Tbs. soy sauce
4 cloves garlic, minced
2 Tbs. minced fresh peeled ginger
1/2 tsp. ground coriander
4 cups packaged coleslaw mix
4 (6 oz) salmon fillets
1/2 cup chopped fresh cilantro
2 scallions, chopped
2 tsp. toasted sesame oil

Preheat oven to 375 degrees Fahrenheit. Combine
clam juice, soy sauce, garlic, ginger and coriander in a
medium saucepan. Bring to a boil; simmer for 5
minutes. Cover and keep warm. Scatter coleslaw mix
over bottom of a 12x9 inch baking dish. Neatly arrange
salmon fillegs skin side down over vegetables. Pour the
broth over salmon.

Loosely cover baking dish with alumnium foil, and bake
for 15 - 20 minutes or until salmon is just cooked
through and flakes easily. Using a metal spatula,
transfer each salmon fillet into a shallow soup bowl.

Circle each serving with a portion of vegetables, and top
with broth. Garnish with cilantro, scallions and sesame
oil. Makes 4 servings. Each serving is approx. 1 piece
of salmon and 1 2/3 cups broth and vegetables.

Health info: Each serving has approx. 271 calories, and
1 g saturated fat, 97 mg cholesterol.

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Exercising in the Heat

It is very important to remember the potential dangers that come
with exercising in hot conditions. As long as you know the do's and
don'ts of working out in the heat, then you can fully take advantage
of all the fun of summer.

What you should do: Drink plenty of fluids. It's extremely important
to stay hydrated. If you're thirsty then you are already dehydrated;
drink before you feel a need to. Be sure to drink throughout the day
(stick to non- caffeinated beverages, preferably water). Also, drink
15-20 minutes before beginning your workout and every 15 minutes
throughout the exercise.

Eat regularly. The heat can decrease your appetite, but it's important
to eat normally. Try to eat small meals 5-6 times a day. Include
lots of fruits and vegetables. Aside from being nutritious, fruits
also tend to help with hydration.

Wear light, loose fitting clothes that can breathe. Cotton is always
a good choice. If your outdoor activity produces a lot of perspiration,
consider clothing that is designed to wick the sweat away.

Wear sunscreen. Even if you exercise early in the morning or late in
the evening, if the sun can reach you then you can get burned. Not
only is a sunburn bad on the skin and potentially dangerous but it
also hinders your bodies ability to stay cool.

Use common sense and don't attempt strenuous activities that your
body is not accustomed to. Stick to exercises that you are
very familiar and comfortable with.

Check the weather forecast. It's best not to participate in intense
outdoor exercise sessions when the heat index registers in the
dangerous zone.

What you should not do: Don't try to diet by sweating. Excessive
perspiration is not the key to permanent weight loss. Any decrease
in the scale would simply be a result of water loss, not fat
reduction.

Don't adapt the "no pain, no gain" motto. Ignoring your body's signals
could be dangerous. Heat-related illnesses come with warning signs.
Be sure to learn how to recognize them and what actions to take.
Don't forget to drink plenty of liquid when swimming. Just because
your body is surrounded by water does not mean that you are
well-hydrated. As with any land exercises, you need to regularly
replenish lost fluids when in the pool.

Avoid physical activity during the hottest part of the day, which
usually is between 10 a.m. and 3 p.m. If you want (or need) to be
working in very hot temperatures, don't do it until you become
acclimated.

Try to spend only a few minutes a day in the hot conditions for
the first couple of weeks and then add time gradually each day.

Avoid extreme changes in temperature. Don't hop from being
extremely hot and sweating excessively right into an ice cold,
air-conditioned environment. Try to cool your body down slightly
before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following
the above tips will help you stay cool and safe during the dog
days of summer. So, don't spend the season cooped up, get out
there and have some fun!

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Do You Suffer Lower Back Soreness After Squats?
By John O'Neill, Australia

Squats are unquestionably a great way to train legs (and a
lot else), but a lot of people seem to suffer low back
soreness, even after warming up and using correct
technique. Personally, I used to have mild low back
soreness for days after doing heavy squats
(incidentally, by heavy I mean what is heavy to you). This
unfortunately means many people will avoid squats
altogether.

A few months ago I changed my entire routine, and now
no longer suffer any back soreness - in fact my lower
back has never felt better. The trick seems to be training
lower back directly after upper legs. My gut feeling is
that the Leg Curls are also useful though. The routine I
am using for my upper leg/lower back day is:

* Squats (2 sets x 10-12)
* Leg Extensions (2 sets x 10)
* Leg Curls (2 sets x 10)
* Hyperextensions (2 sets x 10-15)
* Seated Good Mornings (2 sets x 10-15)

By necessity I train at home alone so am limited in what
exercises I can choose. Just vary the routine I have given
above to fit it with your own circumstances and routine. I
also warmup/stretch before the workout, and do a bit of
stretching/warmdown afterwards, especially for lower
back.

In case you're wondering, I do the Hyperextensions off
the end of a standard bench press bench, gripping around
the bench with my legs and using a towel to help pad it for
my inner thighs. I hold a light weight across my chest to
help add resistance (currently only about 20lbs), and
would be wary about going too much heavier.

The Seated Good Mornings I do on a normal chair, but
they could also be done off the side or end of a bench.
Extend your upper body right down between your
spread legs, keeping back straight and head up. In
fact this is virtually a stretching movement, but again
I use a light weight held across my chest (currently
35lbs). Again I would be wary about trying to 'go heavy'
in this movement.

Just a word of warning. If you do now, or after trying
this routine, continue to suffer low back soreness from
squats or any other exercise, please get your technique
checked by someone that knows how it should be done.
It's not worth wrecking your back.

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Chains For Gains
by Ken O'Neill

Use of chains in training seems thus far limited to those following
the regimes of Louie Simmons and his Westside Barbell Club, or
his impact on strength training for football teams. As such, they
remain secret yet to be discovered by many.

Admitting to being an addicted reader and eximenter, news of
Simmons' rotine reached me months ago. A couple of workout
visits to Dave Goddin's Hyde Park Gym while vacationing in
Austin last summer gave me the chance to work out with
chains while squatting. I was sold.

How do you use chain? Eccentric resistance, basically the key to
early Nautilus machine design. An added boost for me is that
training with chain in pressing movements has profoundly healed
rotator cuff irritations. Using a power rack, you set the chain so
that it doesn't start coming off the ground adding resistance until
you're well past the mid range/sticking point of a movement,
adding resistance gradually through the lock out phase.

Powerlifters report rapid progress in breaking sticking points in
their lifts doing this. I recently purchased two three-foot chains
each weighing 25 pounds. I attach them to my bar with a steel ring
and a pair of hooks attached to a 5-foot length of ¼" chain. That
allows for fast changing of the length of chain for specific
movements (i.e., bench press, incline press, seated press). For
example, load your bar to 200 lbs for the bench press; by the
last quarter of the movement you'll be lifting 240-250 pounds
into peak contraction and lockout. Good for squats and rack
deadlifts, too.

A basic starter kit involves two 25 pound chains and two 12-13
pound chains. The lighter ones are better for delt press and
tricep extensions, but can be added with the heavier ones as
strength increases mount up. Simmons says his lifters also
gain another benefit: speed with heavier poundages. Some
folks reportedly exienced upward of 50 pound sonal
record increases within 2 short months of chain work on the
squat and deadlift. This is what Nautilus claimed it could do.
With a home gym power rack you can suddenly make some
great gains.

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How We Lose Weight

Your body weight is controlled by the number of calories you eat
and the number of calories you use each day. So, to l ose w eight
you need to take in fewer calories than you use. You can do this
by becoming more physically active or by eating less. Following
a weight-loss program that helps you to become more physically
active and decrease the amount of calories that you eat is most
likely to lead to successful weight loss. The weight-loss program
should also help you keep the weight off by making changes in
your physical activity and eating habits that you will be able to
follow for the rest of your life.

Diet

The word "diet" probably brings to mind meals of lettuce and
cottage cheese. By definition, "diet" refers to what a person eats or
drinks during the course of a day. A diet that limits portions to a
very small size or that excludes certain foods entirely to promote
w eight l oss may not be effective over the long term. Rather, you
are likely to miss certain foods and find it difficult to follow this
type of diet for a long time. Instead, it is often helpful to gradually
change the types and amounts of food you eat and maintain
these changes for the rest of your life. The ideal diet is one that
takes into account your likes and dislikes and includes a wide
variety of foods with enough calories and nutrients for good health.

How much you eat and what you eat play a major role in how much
you weigh. So, when planning your diet, you should consider: What
calorie level is appropriate? Is the diet you are considering
nutritionally balanced? Will the diet be practical and easy to follow?
Will you be able to maintain this eating plan for the rest of your life?

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Calculate Your Daily Calories

Here's a simple formula you can use to estimate your total caloric
needs for the day.

Change your weight in pounds to kilograms: Divide your weight by 2.2.

Your basal metabolic rate is approximately one calorie per kilogram
per hour. Multiply your weight in kilograms by the 24 hours in a day.
This is the number of calories you burn just being alive each day.

Now factor in activity: Multiply your calories needed a day (from #2
above) by the following factors, depending on your activity level:

Light activity: multiply #2 by 1.3
Moderate: multiply #2 by 1.4
Heavy: multiply #2 by 1.5

If you sit at a desk for your job, and workout 30 minutes a day, this is
considered light activity. If your job involves more motion, and you
are active in addition to your workout (you take stairs, walk to work, do
a lot of housework, etc.), this is considered moderate activity.
Construction work, athletic activity, etc. is considered heavy activity.
Most Americans are in the "light activity" level.

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Building Massive Legs Without The Squat

Gym Visit - Database of gyms in over 65 countries

Fitness Equipment at Flab-u-loss

Health and Fitness Blog Blog by Travis

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Personal Trainers In Maryland, Virginia, and Pennsylvania

Protein Supplements Muscle Building Programs

Sports Supplements, Fat Loss and Bodybuilding

Take Your Vitamins - VitaminBaron.com

USA Fitness Equipment

Us Sports Radio

Hydrolyzed-Collagen.com for Bones and Joints

Fast Weight Loss Guide

Pilates equipment

Revamp Your Routine
By Scott Miller

I'm not talking about all new exercises or routines, I'm talking
about taking full advantage of the routine you use now.

You see so many people at the gym talking, goofing off, just
there going through the motions. If you're there to get
Truly Huge (like I am), then there's not much room for that
until you're done with your daily routine.

Many people don't even do warmups - it's quite surprising. I
started doing warmups quite a while back, but just went through
the motions. Now, I make sure every rep of every set of warmups
is doing just that, warming me up for the heavy lifting to follow.

On your working sets, concentrate on each rep and each set,
making sure you're doing your best to keep your form intact and
doing the reps with purpose. Benching today? Feet flat on the
floor, keeping your back on the bench, lower the bar slowly, no
bounce off of your chest and concentrate on working your pecs to
the fullest.

Between sets - stretch. I've just started doing that and it
does make a difference. It helps keep the blood flowing and the
muscles warm. I've found I can actually push/pull or lift more.

Don't forget about one other big thing for your routine - GOALS.
I can't stress this enough, either. If you don't have any goals,
you won't ever get anywhere or shoot for anything. Set goals,
right them down and keep track of your progress.

My goals for 2007 at age 44 - 315# bench press, 450# squat
again and 550# deadlift.

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REPEAT OFFENDERS: "The Mission" trailer

I great new film with Taimak of "The Last Dragon" fame.

Heavy Weight and Low Reps
by Brad Evanochko

I have to thank you for one of the best tips I've received in over ten
years, you wrote the comparisons of two lifters, one using the
normal 8-10 reps at 60% of max for 2-4 sets per excersize, and the
other using 2-3 reps at 80-90 % of max over 2-3 sets. The difference
being that the lower rep scheme producing more strength and less
systematic burnout, so I decided to give it a try,and the results are
startling. I decided to try this extremly heavy routine around the
basic lifts:

- Flat bench
- Reverse lat pulls
- Barbell front shoulder presses
- Preacher curls
- Ticep pushdowns
- Squats

The workout went as follows - warm up ( but dont waste too much
energy ) then throw on the weight and push 2-3 reps for 3 sets and that
was it. I started, for example bench, the first week at 245 lbs and added
five pounds every week and am up to 285 lbs at the same scheme. Bicep
curls went from 80 lbs to 130 lbs, Shoulders from 135lbs to 195 lbs, lat
pulls from 150 lbs to 210 lbs and tri. pushdowns 70 lbs 120 lbs. Squats
are on a bit of hold as I had reconstructive surgery to re-attach a severed
achillies ( so I'm maintaining at a 275 squat and can put this to test in
about a month when the healing time is completed .

I'm thrilled with the results, my overall pump and thickness is incredible,
it lasts for days. In fact I have to wait a least 2-3 days between workouts
to recover, and it seems that my metabolic rate has skyrocketed as I've
been eating like a pig and still manitain my cuts. I totally disagree with
the theory that a rep scheme of only 2-3 reps will only produce strength
and not size, I haven't felt this " Truly Huge " and strong in years. I think
the real secret that none of these bodybuilding magazines is telling is
that THIS is the proper technique for building mass and complete
bodybuilding. I think the reason it works so well is that at that weight,
you can't help but have a super intense workout. As long as a person
uses this routine with plenty of rest and avoid overtraining, I think the
results will be astonishing---I'm sold! ( and I've been training for
almost 20 years ), so give it a try.

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This weeks training article takes away all excuses for not
training because you don't have the right equipment. With the
"Exercise/Rest Principle Formula" you can build your body
with nothing but bodyweight only exercises. All you really
need is an improvised dip bar (the backs of 2 chairs will
work just fine) and an improvised chin bar (how about
chinning from a rafter?)

I hope you enjoy the article.

All the best,
Paul


Exercise ? Rest Principle Formula
By: Dennis B. Weis
The "Yukon Hercules"

Use on any Non-Apparatus bodyweight only exercise:

Chin-ups
Crunches
Dips
Leg raises
Pushups
Squats (one-legged) Sissy Squats


STAGE 1
Using the 1-legged squat as an example, begin by
performing this exercise for as many ultra-strict
repetitions as possible within a 10 second time frame,
Now rest for exactly 10 seconds; after the 10 second rest,
immediately begin to perform some more 1-legged squats
for 10 seconds, then take another 10-second rest. Continue
this pattern of 10 seconds of exercise followed by 10
seconds of rest for 9 more complete cycles, for a total of 10.
On each of the succeeding five days you increase the
number of cycles by two.

Stage1 Cycles Work Rest Accumulated Work/Rest Time
seconds seconds minutes/seconds
Day 1 10 10 10 1:40 1:40
2 12 10 10 2:00 2:00
3 14 10 10 2:20 2:20
4 16 10 10 2:40 2:40
5 18 10 10 3:00 3:00
6 20 10 10 3:20 3:20

STAGE 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout
days and begins with 10 cycles of work and rest, increasing to
20 by day six, The difference here is that you will perform 15
seconds of exercise and take 10 seconds of rest per cycle,

STAGE 3
At this stage you switch to 20 seconds of exercise and take 10
seconds of rest per cycle.

STAGE 4
Now you do 30 seconds of exercise and take 10 seconds of rest
per cycle.

STAGE 5
In the last stage you do 30 seconds of exercise and take 5
seconds of rest per cycle.

To summarize, here are the steps for successfully completing
the five stages of the exercise/rest principle.

1. Each individual stage (1-5) consists of 6 workout days. The
workouts can be performed on consecutive days, or you can do
them every other day.

2. Begin each new stage on day 1 by doing a minimum of 10
nonstop sequences of the exercise/rest principle, then on each
scheduled workout day thereafter be sure to add 2 nonstop
sequences (as in the detailed stage 1 example).

3. Always do as many ultra-strict repetitions as possible during
the work phase.

Follow the Exercise/Rest Formula as described and you
discover a renewed interest in performing bodyweight only
exercises.

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Cookin' Good, Lookin' Good

Sometimes all it takes is a quick switch to lower the calories
and add a new twist to the flavor of an old favorite. Here are
some ideas for savvy substituting:


* Broil, grill, roast, steam, stew, stir-fry rather than fry.

* Use two egg whites in place of one whole egg in most baked goods.

* Add spices (e.g., cinnamon) to sweet baked goods to enhance the
flavor when you reduce sugar.

* Flavor cooked vegetables with lemon juice, flavored vinegars,
and herbs instead of fat and salt.

* Substitute lowfat yogurt for mayonnaise or sour cream in dips
and dressings.

* Serve fresh, baked, or broiled fruits for dessert in place of
sweets.

* Drink sparkling water with a lemon slice or fruit juice mixed
with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort
it takes to make wise food choices can bring big rewards in terms
of general health and fitness, weight control, and an enhanced
sense of well being.

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Best Tricep Workout

Most bodybuilders tend to concentrate on the biceps when training
arms and tend to neglect the triceps. What many people tend to
forget is that the tricep is the biggest muscle in the arm. It is
the large tricep that makes an arm look big. The exercises
described below will help you in your quest for huge arms.

The first exercise described is the Tricep Pushdowns. This exercise
is great for building mass. These should be done with the feet about
10 to 12 inches apart while standing up straight. Try to avoid
leaning forward as much as possible. Each rep should be performed
slowly and in a controlled manner. You should not have to swing
the body in order to lift the weight. When pressing down on the
bar, the rep is not complete until the arms are fully extended.
At this point you should pause for a second while flexing the
tricep muscles. When lowering the weight stack back down, try
to do it slowly as if you were doing a negative. The bar should
only be brought up to about the mid section or around the top row
of abdominals. Remember to keep your elbows in tight and don't
train so heavy that it causes you to lose your form. Also, try
to get a higher number of reps out of this exercise, somewhere
in the neighborhood of 12-15. Try to make this range the point
to where total exhaustion occurs. Another thing to keep in mind
when doing this exercise in regard to form is to try to keep from
letting the cable rest on either side of body. Try to keep the
cable center and directly in front of the head. This prevents one
arm from being stressed more than the other. Try to do at least
4 sets of these. Always ensure that the muscle is getting fatigued,
If not, go heavier. The only way the muscle will grow is if it's
forced to.

The next exercise is the same as the Tricep Pushdown but the
difference is a reverse grip. The palms of the hand should be
facing upward instead of downward as with the basic pushdown.
This exercise also directly trains the tricep heads. This exercise
is a little more difficult than the previous because the elbows
cannot be used as much as a support. The tricep is doing all of the
work in this exercise. The procedure is performed basically the same.
You should also perform these with the same smooth and controlled
motion. Push the bar down until the arms are fully extended and pause
for a second, flex the triceps and finish the rep by allowing the bar
to raise about as high as the midsection. You may have to go lighter
in weight on these because of the difficulty of the exercise. The main
thing that you want to focus on is the form and the number of reps.
Try to perform a large number of reps when doing these. A range of
15 to 20 is about right.

This exercise is called the One-Arm Tricep Extension. To perform this
exercise, it is better done sitting on a bench so form will not be
sacrificed. Take a dumbell in one hand and hold it extended over the
head. Keeping your upper arm and elbow stationary, and close to your
head, lower the dumbell in an arc behind your head. Feel the triceps
stretch as much as possible by ensuring you fully stretch the arm.
Press the dumbell back up to the starting position. Finish your set
with one arm them repeat the movement with the other arm. Make sure
your form and style are strict. Use a lighter dumbell to start with
to ensure good form. Keep your body, head, and upper arm fixed
throughout the movement- only the forearm should be moving. The
shoulders should be kept square to the front. Try sitting in front
of a mirror when performing these so the form and style can be
noticed. One variation to this exercise is to use a heavier dumbell
held in both hands instead of one.

The last exercised is Kickbacks. This exercise is unbeatable when
it comes to getting that final burn. This exercise is performed by
holding a dumbell in one arm while leaning forward at about a 45
degree angle while using a bench to support your free arm. Push
the dumbell to the rear ensuring the arm is in a fixed position.
The upper arm around the bicep and tricep should be kept parallel
to the floor. When perfoming each rep, make sure only the elbow
joint is moving and not the entire arm. It is not necessary to
use heavy weights for this exercise because like I said before,
the object is to give the tricep that final pump and burn. This
is a high rep exercise. When I say that I mean It should be in
the 20 to 30 rep range. I cannot stress enough how important
form is when doing this exercise. If your form is not correct
as with any exercise, you are not getting 100% of the benefit
out of the effort you put into it. After a few sets of these
and in conjunction with all of the other exercises described,
your tricpes should be pumped to the max.

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Huge Biceps Workout

Arms are usually the first noticed, they project power and define
the remainder of your physique. When training arms, it is must
that you progressively increase the poundage, intensity, and
variety of exercises. More sets is not always better, but more
intensity is.

Here are the three most basic and effective exercises:

1) The Standing Alternating Dumbbell Curl - A great warm up exercise
and a major mass builder. At the start of the rep, with the palm
facing the outer thigh, as the curl begins, twist the wrist upward.
At the end of the rep, squeeze the bicep (flex) for a peak
contraction. On the decent, resist the weight. Try not to swing
the weights, instead, you can apply lots of power to the upper
half of the curl by "tucking" your body under slightly to get
more of a press and squeeze on the heaviest sets. This is one
advantage of the standing position. Always remember that this
exercise demands intense concentration on the contraction of
each arm in order to receive maximum effectiveness.

2) The Seated Alternating Dumbbell Curl - Has the same effect as
standing curls, except that they provide more muscle isolation.
With these, you cant use body language to help power the weight
up. Seated curls also demand more mental effort, because of the
concentrated nature of the movement. Still, the same rules apply:
Squeeze up, supinate as you go, then resist strongly on the
return to avoid letting your body rock and forth. One option to
consider is using a bench with a back support to minimize the
chances of swinging the weights.

3)The Barbell Curl - Particularly useful as a mass builder. You
can do this exercise alone but it is considerably more effective
when being performed with a partner. The exercise described is
call "build ups". These are performed with 2 people standing in
front of each other with a selected weight than can be handled by
both trainers. The goal is to pyramid 7 reps. For example, You
pick up the weights and complete 1 rep. Pass the weight to your
partner and they too shall perform 1 rep. The weight is then
returned to the first partner to complete 2 reps. The weight is
then given back to the second partner again and they will
complete 2 reps. Then pass the weight back so the first can
complete 3 reps. Etc.. This procedure will continue until 7 reps
are completed by both parties. After seven reps is completed,
then work your way back down. 6,5,4, etc... This technique may
sound very simple and easy, but once you try it I'm positive
you will have a change of heart.

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Basic Tips for Healthy Eating

Little changes add up to big improvements over time. The following are
some tips on adopting a better eating style for life:

* Plan ahead. Prepare or plan your meals at least a day ahead. Avoid
eating on the run - impulsive food choices are more likely to be poor
ones.

* Shop wisely. Don't shop for groceries when you're hungry - your
impulses may override your good sense. Hit the outside aisles first.
That's where the vegetables and fruits - foods you want to emphasize
- are usually found.

* Order carefully. In restaurants, look for foods that are broiled,
grilled, baked, or steamed rather than fried. Ask to have dressings
and sauces served on the side. If a dish is unfamiliar to you, ask
the waiter to describe how it is prepared.

* Cook creatively. Cooking at home gives you more control over
ingredients, cooking methods, and cost. Home cooking doesn't have
to be plain. Look at creating healthy, tasty meals as a challenge,
not as a chore.

* Think positively. Eating right has a lot to do with attitude.
If you succumb to temptation once in a while, don't panic. Just
get back on track at your next meal.

* Involve others. Invite family and friends to share your nutritious
meals. Any dining experience is more fun when it's enjoyed with good
company.

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Massive Chest Workout

Just as having big arms project power, A powerful chest always gets
respect. The chest is also one of the first noticed attributes about
a bodybuilder. The weight lifting routine below along with your
dedication will make your chest as powerful and respected as possible.

1) The Bench Press - Without a doubt the most basic and effective
means to build the chest. The bench press should be the primary
exercise for any chest routine, all other exercises should be
subordinate. You should provide you chest with a good warmup cycle.
Try a weight in which you can rep out at least 15 reps without any
muscle strain. After a good warmup I go right to the heavy weights.

2) The Dumbbell Bench Press - The only exercise that can even come
close to the bench press for building mass on the chest. The
advantage that this has over the bench press is the range of motion.
The bench press limits you in range because the bar can only go as
far as touching the chest. The dumbbell press allows you to go beyond
that point. With the dumbbells, you can get more of a stretch. Bring
the dumbbells down slowly and evenly and ensure the palms are facing
up and outward. When bringing the weights up, twist the wrists
inward so the palms are facing each other and pause for a second to
squeeze the chest muscles together. You want to do this for every rep.
Do at least 4 sets with 8 to 10 reps per set. The main thing to
consider on this exercise is form. You want each rep to be smooth
and controlled.

3) The Incline Dumbbell Press - An excellent means for building the
upper chest. The only precaution is to ensure you don't go to heavy
and damage or overwork the shoulders. You want to bring the weights
down slowly and controlled with wrists up and outward, and push up
on the weights turning the wrists inward to squeeze the chest at
the end of the rep.

4) The Cable-Cross - This exercise should not be used by
beginners who still does not have a basic foundation built. This
exercise is mainly for builders with a chest foundation already
built and want to perfect it. I see it all the time in the gym
where newcomers perform many sets of cable crosses and all for
nothing. It really isn't necessary to do extremely heavy weights
with this machine because like I said before, it is used to
perfect what you already have. Therefore what is important is the
form and the number of reps. You want to go with a weight in
which you can perform up to 15 reps with. Start with the arms
straight out and bring your hands together. Hold the arms in this
position for a second and squeeze the pec muscles together. Repeat
this for every rep.

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Action List for Fruits and Vegetables

Did you know there are at least four great reasons to eat more fruits
and vegetables?

1) It is easy to do.

2) Almost all are low in calories and fat.

3) They are a good source of vitamins and minerals and provide fiber.

4) They may help reduce cancer risk.

Here are some actions to get you started and keep you going. Try two
or three actions now and try more later.

Buy many kinds of fruits and vegetables when you shop, so you have
plenty of choices, and you don't run out. Buy frozen, dried, and
canned as well as fresh fruits and vegetables.

First, use the fruits and vegetables that go bad easily (peaches,
asparagus). Save hardier varieties (apples, acorn squash) or frozen
and canned types for later in the week.

Use the salad bar to buy cut-up fruits/vegetables if you're in a
hurry.

Keep a fruit bowl, small packs of applesauce, raisins or other
dried fruit on the kitchen counter, table, or in the office.

Pack a piece of fruit or some cut-up vegetables in your briefcase
or backpack; carry moist towelettes for easy cleanup.

Keep a bowl of cut-up vegetables on the top shelf of the
refrigerator.

Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice
or by having fruit on cereal.

Add fruits and vegetables to lunch by having them in soup, salad,
or cut-up raw.

Add fruits and vegetables to dinner by microwaving or steaming
vegetables and having a special fruit desert.

Increase portions when you serve vegetables and fruits. Season
them the low-fat way with herbs, spices, and lemon juice. If sauce
is used, choose a nonfat or low-fat sauce.

Choose fruit for dessert. For a special dessert, try a fruit
parfait with low-fat yogurt or sherbet topped with berries.

Add extra varieties of vegetables when you prepare soups, sauces,
and casseroles (for example, grate carrot and zucchini into
spaghetti sauce.

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